Oct 12-18

Hi All

Great session on the hill on Saturday, a bit of tough uphill climbing before you filled yourselves with Turkey.  Hope everyone has been enjoying the beautiful fall weather, this is a great time to get out roller skiing

Moving into a bit more volume so it is time to really focus on technique during the Z1 workouts to make sure you are moving efficiently and most important staying in Zone.


Training session 
Tuesday - APS 61 King st. Barrie, L4N 6B5 - 5pm - roller ski sprints + bounding + strength
Thursday Hardwood 5pm - 90 min roller ski with 30 min double pole again, classic skiing
Saturday Hardwood 9am - Zone 3 intensity
Saturday Hardwood 12pm - Wax clinic for 1 hour, Sr devo will be helping the Jr skiers

Tuesday Toronto 6pm Riverdale - bounding + strength


Strength 

4 sets of

• Push-ups feet on swiss ball   8-10
• Dumbell tricep extension 8-10
• Dead lift 8-10
• pull-ups or Incline Pull-ups 10-12
• pike push-ups 8-10 (elevate feet to make harder)
• Lunge with dumbells above head 10-12

Reference video

https://www.youtube.com/watch?v=ETfo3RyzBS4

https://www.youtube.com/watch?v=Oy3zxr6W-vI
https://www.youtube.com/watch?v=TuBucAGzRBU

Saturday Wax Clinic

We are doing a wax clinic on Saturday, the senior athletes will be showing the juniors how to apply glide wax and scrape while I will be talking to the parents about how a wax room is run and the roles and responsibilities.  The clinic should last about an hour and it is advised for everyone.

Training Plan